Exercise guide
Ring Mountain Climber
- Advanced
- Compound
- Timed hold
- Shoulders
- Waist
The Ring Mountain Climber is an advanced core stability exercise that utilizes the instability of suspension rings to significantly increase demand on the abdominals and shoulder stabilizers. It builds exceptional dynamic trunk control while engaging the upper body to maintain a fixed position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings so they are approximately 6-12 inches off the ground.
- Grip the rings firmly with a neutral grip and step back into a high plank position.
- Stack your shoulders directly over your wrists and maintain a straight line from head to heels.
- Engage your core and glutes to stabilize the rings before starting the movement.
How to do it
- Exhale as you drive one knee toward your chest, keeping the hips low and the rings as still as possible.
- Inhale as you return the foot to the starting position with control.
- Immediately repeat the movement with the opposite leg in an alternating fashion.
- Maintain a controlled, rhythmic tempo while focusing on total-body tension.
Form checklist
- Keep the rings directly under the shoulders to prevent swinging.
- Maintain a flat back and avoid letting the hips sag or pike.
- Keep the arms fully extended and the triceps engaged throughout.
- Ensure the neck remains neutral by looking at the floor slightly ahead of the rings.
Pro tips
- Focus on 'pushing the rings into the floor' to maximize serratus anterior engagement and shoulder stability.
- Minimize any side-to-side swaying of the rings by bracing your obliques as the legs move.
Make it harder
- Slow the tempo to a 3-second hold at the peak of the knee drive to maximize isometric core tension.
- Perform the movement with a 'cross-body' pattern, driving the knee toward the opposite elbow to increase oblique activation.
Frequently asked
- What muscles does the ring mountain climber work?
- The ring mountain climber primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the ring mountain climber?
- The ring mountain climber uses suspension trainer.
- Is the ring mountain climber good for beginners?
- The ring mountain climber is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques